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  6. Cottage cheese vs. Winged bean

Cottage cheese vs. Winged bean — In-Depth Nutrition Comparison

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Differences between cottage cheese and winged bean

  • Cottage cheese has more vitamin B12, selenium, and phosphorus, while winged bean has more copper, vitamin B1, iron, manganese, potassium, and vitamin B3.
  • Winged bean's daily need coverage for copper is 151% higher.
  • The amount of sodium in winged bean is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of winged bean is 32.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Winged bean tuber, raw.

Infographic

Cottage cheese vs Winged bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +176.7%
Contains more PhosphorusPhosphorus +253.3%
Contains more SeleniumSelenium +1285.7%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +463.5%
Contains more IronIron +2757.1%
Contains more CopperCopper +4679.3%
Contains more ZincZinc +247.5%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +26500%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +380.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1303.7%
Contains more Vitamin B3Vitamin B3 +1556.6%
Contains more Vitamin B6Vitamin B6 +63%
Contains more FolateFolate +58.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.149mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Winged bean DV% diff.
Copper 0.029mg 1.386mg 151%
Vitamin B1 0.027mg 0.379mg 29%
Iron 0.07mg 2mg 24%
Manganese 0.002mg 0.532mg 23%
Vitamin B12 0.43µg 0µg 18%
Phosphorus 159mg 45mg 16%
Selenium 9.7µg 0.7µg 16%
Potassium 104mg 586mg 14%
Sodium 364mg 35mg 14%
Vitamin B3 0.099mg 1.64mg 10%
Zinc 0.4mg 1.39mg 9%
Vitamin B5 0.557mg 0.116mg 9%
Carbs 3.38g 28.1g 8%
Saturated fat 1.718g 0.222g 7%
Cholesterol 17mg 0mg 6%
Calcium 83mg 30mg 5%
Fats 4.3g 0.9g 5%
Magnesium 8mg 24mg 4%
Vitamin A 37µg 0µg 4%
Choline 18.4mg 3%
Calories 98kcal 148kcal 3%
Folate 12µg 19µg 2%
Vitamin B6 0.046mg 0.075mg 2%
Protein 11.12g 11.6g 1%
Vitamin B2 0.163mg 0.149mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 1%
Monounsaturated fat 0.778g 0.234g 1%
Net carbs 3.38g 28.1g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
Polyunsaturated fat 0.123g 0.174g 0%
Tryptophan 0.147mg 0.252mg 0%
Threonine 0.5mg 0.451mg 0%
Isoleucine 0.591mg 0.425mg 0%
Leucine 1.116mg 0.64mg 0%
Lysine 0.934mg 0.592mg 0%
Methionine 0.269mg 0.143mg 0%
Phenylalanine 0.577mg 0.451mg 0%
Valine 0.748mg 0.599mg 0%
Histidine 0.326mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +377.8%
Contains more WaterWater +39%
Contains more CarbsCarbs +731.4%
Contains more OtherOther +41.8%
~equal in Protein ~11.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +232.5%
Contains less Sat. FatSaturated fat -87.1%
Contains more Poly. FatPolyunsaturated fat +41.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.